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140 triathlete-europe.com | January 2011

Throughout the 1980s a certain triathlete trained
hard but with incredible monotony. He completed
the same rides and runs on the same routes day
after day after day. The only real variation in his
training was that he tried to go faster and faster
over those same routes as race day drew nearer.
That triathlete was none other than Dave Scott,
and the repetitiveness of his training did not stop
him from winning the Hawaii Ironman six times.
Super Simple
Ironman
Training Plan
Guess what: Ironman training can be
both uncomplicated and effective.
By Matt Fitzgerald
January 2011 | triathlete-europe.com 141

Simplicity is a virtue in Ironman
training (and in triathlon training
generally) because it minimises the
mental stress of the training process and
makes it easy to chart and track progress.
When you’re doing the same types of
workouts over and over, it’s plain to see
when your performance is improving.
Naturally, there must be some
variation in your Ironman training, but
not as much as many athletes might
believe. First, the overall volume of
training and the duration of the longest
swims, rides and runs must increase as
the plan unfolds. After all, an Ironman is
an extreme endurance test and increasing
training volume and workout duration is
how you build endurance. Second, there
should be some variation in the intensity
of your training, with moderate-intensity,
moderately high-intensity, and highintensity
workouts regularly performed
in each discipline. This is because
different training intensities build fitness
in different and complementary ways,
so that a multi-intensity programme
builds greater fitness with a smaller
time commitment than an all-moderateintensity
training plan would. Finally, like
your long, endurance-building workouts,
your higher-intensity workouts should
become increasingly race-specific as you
go along, specifically by demanding that
you sustain relatively high speeds for
longer periods of time.
Here’s a 20-week Ironman training
plan based on the principle of simplicity.
It’s a relatively low-volume plan that
is appropriate for less experienced
and competitive athletes and for
athletes of any level of experience and
competitiveness who don’t have a lot
of time to train. The plan prescribes
three swims, three rides and three runs
(plus one or two short transition runs
in the latter part of the schedule) per
week. Monday is always a rest day and
every fourth week is a reduced-volume
recovery week. There is only a handful
of different types of workouts, each of
which has a simple format and is simple
to execute.
142 triathlete-europe.com | January 2011

Training
Plan Key
Easy ride/run
Ride or run the designated
d u r a t i o n a t a s t e a d y,
comfortable pace.
Endurance ride/run/swim
Ride, run or swim the
designated duration at a
steady, moderate pace.
Interval ride/run
Perform the designated
number of intervals at the
highest intensity level you can
sustain through the end of the
last interval without bonking.
Recover after each interval
with easy spinning or jogging
for a duration equal to twice
that of the hard interval. Warm
up with at least 10 minutes of
easy riding or running and cool
down long enough to reach
the designated total workout
duration.
Interval swim
Swim the designated number
of intervals in the main set
(MS) at the highest speed you
can sustain through the end
of the last interval without
bonking. Rest on the wall
for 10 seconds after 25- to
75-metre intervals, rest 15
seconds after 100- to 200-
metre intervals, and rest
20 seconds after intervals
longer than 200 metres.
Apportion the remainder of
the prescribed total workout
distance to warm-up and cooldown
metres and to drill, kick
and pull sets.
Swim time trial
Swim the designated time-trial
distance as though it were a
race. Apportion the remainder
of the designated total workout
distance to a warm-up and a
cool-down.
Tempo ride/run
Ride or run the first part of the
total duration at a comfortable
pace. Ride or run the last part
at an effort level that feels
challenging yet still relatively
comfortable.
Transition run
Immediately after you complete
the prescribed bike workout,
put on your running shoes and
run the designated duration at
a comfortable pace.
Tue Wed Thu Fri Sat Sun
Week 1
Interval Bike: 40 min. w/ 6
x 20 sec. sprints
Interval Swim: MS: 8 x
25m (1,000m total)
Easy
Run:
5 miles
Interval Swim:
MS: 4 x 100m (1,000m
total)
Easy Bike: 40 min.
Interval Run:
40 min. w/ 6 x
20 sec. relaxed
sprints
Endurance
Bike: 25 miles
Endurance
Run: 6 miles
Endurance
Swim: 1,000m
Week 2
Interval Bike: 40 min. w/
8 x 20 sec. sprints
Interval Swim: MS: 10 x
25m (1,100m total)
Easy
Run:
5 miles
Interval Swim: MS:
5 x 100m (1,100m total)
Easy Bike: 45 min.
Interval Run:
40 min. w/ 8 x
20 sec. relaxed
sprints
Endurance
Bike: 30 miles
Endurance
Run: 7 miles
Endurance
Swim: 1,250m
Week 3
Interval Bike: 40 min. w/
10 x 20 sec. sprints
Interval Swim: MS: 12 x
25m (1,200m total)
Easy
Run:
5 miles
Interval Swim: MS:
6 x 100m (1,200m total)
Easy Bike: 45 min.
Interval Run:
45 min. w/ 8 x
20 sec. relaxed
sprints
Endurance
Bike: 35 miles
Endurance
Run: 8 miles
Endurance
Swim: 1,500m
Week 4
Recovery
Interval Bike: 40 min. w/
6 x 20 sec. sprints
Interval Swim: MS: 10 x
25m (1,200m total)
Easy
Run:
5 miles
Interval Swim: MS:
5 x 100m (1,200m total)
Easy Bike: 45 min.
Interval Run:
40 min. w/ 6 x
20 sec. relaxed
sprints
Endurance
Bike: 30 miles
Endurance
Run: 6 miles
Endurance
Swim: 1,200m
Week 5
Tempo Bike: 45 min. w/
last 15 min. comfortably hard
Interval Swim: MS: 10 x
50m (1,500m total)
Easy
Run:
5.5 miles
Interval Swim: MS:
4 x 150m (1,500m total)
Easy Bike: 45 min.
Interval Run:
40 min. w/ 6 x 1
min. fast
Endurance
Bike: 40 miles
Endurance
Run: 9 miles
Endurance
Swim: 1,700m
Week 6
Interval Bike: 45 min. w/ 8
x 1 min. fast uphill
Interval Swim: MS: 8 x
50m, 8 x 25m (1,600m total)
Easy
Run:
6 miles
Interval Swim:
MS: 4 x 200m (1,600m
total)
Easy Bike: 45 min.
Tempo Run:
45 min. w/ last 15
min. comfortably
hard
Endurance
Bike: 45 miles
Endurance
Run: 10 miles
Swim Time
Trial: MS:
800m time trial
(1,800m total)
Note: Mondays are rest days.
January 2011 | triathlete-europe.com 143

Tue Wed Thu Fri Sat Sun
Week7
Tempo Bike: 50 min. w/
last 20 min. comfortably hard
Interval Swim: MS: 12 x
50m (1,700m total)
Easy
Run:
6 miles
Interval Swim: MS:
5 x 150m (1,700m total)
Easy Bike: 50 min.
Interval Run:
40 min. w/ 10 x 1
min. fast uphill
Endurance
Bike +
Transition
Run: 50 miles
easy bike + 10-
min. easy run
Endurance
Run: 11 miles
Endurance
Swim: 2,100m
Week 8
Recovery
Interval Bike: 45 min. w/ 6
x 90 sec. fast
Interval Swim: MS: 16 x
50m (1,500m total)
Easy
Run:
6 miles
Interval Swim: MS:
8 x 100m (1,500m total)
Easy Bike: 45 min.
Tempo Run:
45 min. w/ last 15
min. comfortably
hard
Endurance
Bike: 40 miles
Endurance
Run: 8 miles
Endurance
Swim: MS:
1,600m steady
(1,800m total)
Week 9
Tempo Bike +
Transition Run: 55 min.
bike w/ last 20 min. comfortably
hard + 10-min. easy run
Interval Swim: MS: 8 x
75m (1,900m total)
Easy
Run:
6 miles
Interval Swim:
MS: 4 x 250m (1,900m
total)
Easy Bike: 50 min.
Interval Run:
45 min. w/ 8 x 2
min. fast
Endurance
Bike +
Transition
Run: 55 miles
easy bike + 10-
min. easy run
Endurance
Run: 12 miles
Endurance
Swim: 2,400m
Week 10
Interval Bike +
Transition Run: 55 min.
bike w/ 8 x 2 min. fast + 10-min.
easy run
Interval Swim: MS: 10 x
50m, 10 x 25m (2,100m total)
Easy
Run:
6 miles
Interval Swim: MS:
6 x 150m (2,100m total)
Easy Bike: 55 min.
Tempo Run:
50 min. w/ last 20
min. comfortably
hard
Endurance
Bike +
Transition
Run: 60 miles
easy bike + 15-
min. easy run
Endurance
Run: 10 miles
Endurance
Swim: 2,700m
Week 11
Tempo Bike +
Transition Run: 1 hr. bike
w/ last 20 min. comfortably
hard + 10-min. easy run
Interval Swim: MS: 10 x
75m, 10 x 25m (2,300m total)
Easy
Run:
6 miles
Interval Swim:
MS: 5 x 200m (2,300m
total)
Easy Bike: 1 hr.
Interval Run:
45 min. w/ 8 x 2
min. fast
Endurance
Bike +
Transition
Run: 65 miles
easy bike + 10-
min. easy run
Endurance
Run: 13 miles
Endurance
Swim: 3,000m
Week 12
Recovery
Interval Bike +
Transition Run: 50 min.
bike w/ 8 x 1 min. fast + 10-min.
easy run
Interval Swim: MS: 15 x
50m (1,800m total)
Easy
Run:
6 miles
Interval Swim:
MS: 12 x 100m (1,800m
total)
Easy Bike: 50 min.
Tempo Run:
40 min. w/ last 12
min. comfortably
hard
Endurance
Bike +
Transition
Run: 50 miles
easy bike + 15-
min. easy run
Endurance
Run: 10 miles
Endurance
Swim: 2,400m
Week 13
Tempo Bike +
Transition Run: 1 hr. 10 min.
bike w/ last 20 min. comfortably
hard + 10-min. easy run
Interval Swim: MS: 18 x
50m (,500m total)
Easy
Run:
6.5 miles
Interval Swim:
MS: 4 x 300m (2,500m
total)
Easy Bike: 1 hr.
Interval Run:
50 min. w/ 10 x 2
min. fast
Endurance
Bike +
Transition
Run: 70 miles
easy bike + 10-
min. easy run
Endurance
Run: 14 miles
Endurance
Swim: 3,000m
Note: Mondays are rest days.
144 triathlete-europe.com | January 2011

Tue Wed Thu Fri Sat Sun
Week 14
Interval Bike +
Transition Run: 1 hr. 10
min. bike w/ 10 x 2 min. hard +
10-min. easy run
Interval Swim: MS: 8 x
100m, 8 x 25 m (2,600m total)
Easy
Run:
6.5 miles
Interval Swim:
MS: 2 x 400m, 4 x 100m
(2,600m total)
Easy Bike: 1 hr. 15
min.
Tempo Run:
1 hr. w/ last 20 min.
comfortably hard
Endurance
Bike +
Transition
Run: 55 miles
easy bike + 20-
min. easy run
Endurance
Run: 11 miles
Endurance
Swim: 3,300m
Week 15
Tempo Bike +
Transition Run: 1 hr. 15 min.
bike w/ last 25 min. comfortably
hard + 10-min. easy run
Interval Swim: MS: 6 x
75m, 6 x 50m (2,800m total)
Easy
Run:
7 miles
Interval Swim:
MS: 4 x 300m, 4 x 100m
(2,800m total)
Easy Bike: 1 hr. 15
min.
Interval Run:
55 min. w/ 5 x 3
min. fast
Endurance
Bike +
Transition
Run: 85 miles
easy bike + 10-
min. easy run
Endurance
Run: 16 miles
Endurance
Swim: 3,800m
Week 16
Recovery
Interval Bike +
Transition Run: 1 hr. bike
w/ 10 x 2 min. hard + 10-min.
easy run
Interval Swim: MS: 16 x
50m (2,300m total)
Easy
Run:
6 miles
Interval Swim:
MS: 2 x 400m, 4 x 100m
(2,300m total)
Easy Bike: 1 hr.
Tempo Run:
50 min. w/ last 15
min. comfortably
hard
Endurance
Bike +
Transition
Run: 50 miles
easy bike + 15-
min. easy run
Endurance
Run: 10 miles
Swim Time
Trial: MS:
1,650m as fastest
as possible
(2,400m total)
Week 17
Tempo Bike +
Transition Run: 1 hr. 20 min.
bike w/ last 30 min. comfortably
hard + 10-min. easy run
Interval Swim: MS: 10 x
100m, 10 x 50m (3,000m total)
Easy
Run:
7 miles
Interval Swim:
MS: 4 x 400m (3,000m
total)
Easy Bike: 1 hr. 20
min.
Interval Run:
1 hr. w/ 3 x 5 min.
fast
Endurance
Bike +
Transition
Run: 100 miles
easy bike + 10-
min. easy run
Endurance
Run: 18 miles
Endurance
Swim: 4,000m
Week 18
Interval Bike +
Transition Run: 1 hr. 20
min. bike w/ 3 x 5 min. hard +
10-min. easy run
Interval Swim: MS: 8 x
75m, 8 x 50m, 8 x 25m (3,000m
total)
Easy
Run:
7 miles
Interval Swim:
MS: 4 x 300m, 4 x 100m
(3,000m total)
Easy Bike: 1 hr. 30
min.
Tempo Run:
1 hr. w/ last 25 min.
comfortably hard
Endurance
Bike +
Transition
Run: 70 miles
easy bike + 1-hour
easy run
Easy Run:
5 miles
Endurance
Swim: 4,000m
Week 19
Tempo Bike +
Transition Run: 1 hr. bike
w/ last 20 min. comfortably
hard + 10-min. easy run
Interval Swim: MS: 10 x
100m, 10 x 50m (2,600m total)
Easy
Run:
7 miles
Interval Swim:
MS: 4 x 400m (2,600m
total)
Easy Bike: 1 hr.
Interval Run:
45 min. w/ 6 x 2
min. fast
Endurance
Bike +
Transition
Run: 50 miles
easy bike + 10-
min. easy run
Endurance
Run: 10 miles
Endurance
Swim: 4,000m
Week 20
Interval Bike: 45 min. w/ 6
x 1 min. hard
Interval Swim: MS: 10 x
50m (2,200m total)
Note: Mondays are rest days.
Easy
Run:
5 miles
Interval Swim:
MS: 4 x 300m (1,600m
total)
Easy Bike: 30 min.
Easy Run:
30 min.
Easy Bike:
20 min.
Ironman!
January 2011 | triathlete-europe.com 145